Andy's Training Diary

Current programme: Winter base: build up swim distance to 2k, runs to 10k, do one long ride a week and introduce olympic weightlifting in a light, explosive way to get some plyometric power.

Best Times:
Half-marathon 2:12.
10k run 59:00
10 mile bike time trial 27:47.
400m swim 9:13
Best Lifts:
Squat 140kg (308lb)
Deadlift 170kg (374lb).
Triathlons:
May 2006: Wellington Novice (200m swim / 13k bike / 3k run). Popped my cherry and did it on a fixed-wheel bike to boot. Swim: 6:26; Bike: 34:52; Run 14:47. Total: 56:05.

June 2006: Burnham Tri - 1:32:56 - 15:00 swim; 42:30 bike; 35:26 run.

June 2006: Bude - My first OW event. Swim: 00:26:30, Bike: [/i] 00:38:47, Run: 00:31:21; Total: 01:36:38

September 2006: Cotswold - 40th in age group G (35-40) out of 53. Swim 09:12, Bike 38:32; Run 23:19; Overall 01:11:04

Training Diary

March 27, 2008 -

Bike commute on the road bike. Not ridden for a few weeks (run prep) and it really felt weak. Good to get out, though. 20 miles, no great pace.

March 25, 2008 -

Morning swim, 18 minutes, focusing on body line and pushing the buoy.

February 26, 2008 -

Nice 23 miles on Meatloaf, TE 3.2, new max HR of 189!

February 25, 2008 -

Short good swim: 4-beat kick.

February 03, 2008 -

40 miles fixie, TE 3.1, AHR 135, MHR 171.

January 22, 2008 -

Reference weigh-in: 96.0kg, 18.8% bodyfat.

Bike in, 10 miles hard, TE 3.7.
Bike home, 10 miles hard, TE 3.7.
Archery, stiff!

January 19, 2008 -

Footling around town on the bike, 5 miles, recovery-level.

January 17, 2008 -

Fixie commute in, 10 miles, TE 2.8.
Fixie commute home, 10 miles, TE 3.0.

January 14, 2008 -

Weekly weigh-in: 95.8kg, 18.7% bodyfat.

Steady run in the rain: 4.25km, 6:32/km, AHR 156 MHR 170, TE 3.2, 489 kcal.

January 11, 2008 -

Clean & Jerk 30kg x 13, 13, 13 progress, hard.
Dumbbell benchpress 14,5kg x 12, 12, 12 progress.
Ball hyperextensions 3 x 16.
Gripper 11/11, 11/4. 11/7 progress.
Barbell row 30kg x 13, 13, 13 progress, hard.
Ball crunch 3 x 20 progress.
Dumbbell curl 12kg x 10, 10, 7/4.
Plank 30s x 4.
Powerball 10722 rpm.

January 09, 2008 -

Easy short recovery run to blast out the lurgy: 3.25km, 6:36km, AHR 137, MHR 159, TE 2.1, 216kcal.

January 07, 2008 -

Weekly weigh-in: 95.6kg (belly full of garlic bread from last night!); bodyfat 17.8% (yay!).

January 06, 2008 -

Run: 6km (deathtree) in 40:11, average speed 6:41/km, wheezy (forgot puffer), TE 3.4, MHR 173, AHR 147, 537cal.

January 05, 2008 -

Weights: Clean & Jerk 30x12,12,12;
DB Press 14.5x11,11,11 (improved);
Hypers 3x16;
Grip 10/10,10/10,10/7;
Row 30x12,12,12;
Crunch 3x18;
Curl 12x10,10,9.

January 04, 2008 -

Swim: Easy 30 minute morning session.

January 02, 2008 -

Bike, fixie commute 2x10 miles, easy.

January 01, 2008 -

Run, 4km, 25:54, 6:24/km, TE 3.2, steady.

Surfing, Wooly, 90 mins, nice.

December 22, 2007 -

Morning run. 7km, 45:00, TE 3.9, AHR 155, MHR 175, mostly zone 3, 670 kcal.

December 21, 2007 -

Weights:

Clean & Jerk 30kg x 12, 12, 12!
Dumbbell press on ball 14.5kg x 10, 10, 10!
Hyperextensions on ball 3x15.
Gripper 10/10, 10/10, 10/6.
Barbell row 30kg x 11, 11, 11.
Ball crunch 3x17!
Dumbbell curl 12kg x 10, 10, 7.
Plank 30sec x4.
Powerball max 11491rpm.

TE 2.3; AHR 135; MHR 166, 650 kcal.

December 18, 2007 -

Fixie commute, 10 miles each way. TE 3.1 in, 3.5 back.

December 16, 2007 -

Weights! Yay!

December 15, 2007 -

Run: 3.5k in the dark :)

December 04, 2007 -

Archery, pretty good but sproinged my left shoulderblade.

Dawn swim: drills with a pull buoy and strange bearish writhing.

December 03, 2007 -

Short run: 19:30, TE 3.1, AHR 153, MHR 171, 3.1km.

November 19, 2007 -

Short morning swim, not so great - sore legs and arse from yesterday evening's run.

November 18, 2007 -

Really nice evening run uplifted by the speedchumpery of Dragonforce: 35:40, TE 4.5, AHr 166, MHR 187 (new max!), 614 kcal, mostly over zone 3 (!), 5.5km at average 6:27/km.

November 17, 2007 -

Turbo pyramid session: Warm up for 10 minutes, then +5 BPM for 5 minutes up to a peak 160/165 mini-interval set, then down again for a total 43:00. TE 4.0, AHR 152, MRH 166, 672 kcal, all z3. Might have to tweak those zones.

November 14, 2007 -

9 miles easy pootle to Chuffy & Bags's: TE 2.5, AHR 122, MHR 161, 510 kcal.

Morning commute on the fixie, 10 miles, TE 3.2, AHR 137, MHR 171, 638 kcal.

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